Tuesday 8.11.2020

**Please read the updated COVID-19 Self-Screen by clicking the link.  By showing up for class, you are attesting that your answer is "NO" to all of the prompts.  Let us know if you have any questions at all!

"FITNESS" & "HOME WORKOUT"

A. Three sets of:Seated Barbell or Dumbbell Shoulder Press x 8 reps @20X1Rest 45 secondsAlternating KB Row from Sumo Stance x 12-16 reps @21X0Rest 45 secondsBand Pull Aparts x 15-20 repsRest 45 secondsB. Every 2 minutes, for 10 minutes (5 sets) for times:10 Alternating Dumbbell Snatches10 BurpeesRest 2 minutes, and when the running clock reaches 12 minutes...C. Three sets of:30 Second Side Plank Left Side30 Second Side Plank Right SideRest 30 seconds*Add weight if these are easy for you

"PERFORMANCE"

A. Four sets of:Seated Barbell Shoulder Press x 5-6 repsRest 90 secondsWeighted Pull-up x 3-4 repsRest 90 secondsB. Every 2 minutes, for 10 minutes (5 sets) for times:10 Alternating Dumbbell Snatches (50/35 lb)10 Burpee Box Jump-Overs (24/20" -- these can be lateral jumps over the box)Rest 2 minutes, and when the running clock reaches 12 minutes...C. Three sets of:30 Second Side Plank Left Side30 Second Side Plank Right SideRest 30 seconds*Add weight if these are easy for you

"AEROBIC DEVELOPMENT"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets